THE TRIPLE JUMP: KNOW THE RULES

It starts with a hop--takeoff and land on the same foot
(left-left or right-right), then comes the step. The step begins with the same
foot as the hop takeoff and landing. The step ends on the other foot (left-right
or right-left). The takeoff for the jump phase is done with the landed foot from
the step phase. The foot plant action is left-left-right of
right-right-left.

SOME
BASICS

See the "long jump" page for approach/run-up information.

Unless the takeoff foot is opposite to the long jump takeoff foot, the
approach is virtually the same in both jumps. Opposite foot takeoff would
require one more stride in the approach run. The penultimate stride is the
same.

On the takeoff stride, the foot should not extend quite as far forward and
should land very slightly in front of the COM. Likewise, the lowering of the COM
will be less than in the LJ. There should be more of a forward swing with the
free leg, with the foot remaining on the board as long as possible. The foot
should paw or push backward on the board. The recovery of the trail leg heel
should be higher and the foot should continue up and over the opposite knee.

In the hop phase, there should only be a single arm forward swing, rather
than a double arm swing as used in the LJ. The takeoff foot should extend
forward making a more obtuse knee angle. The foot should land as nearly as
possible to directly under the COM and it should rip backward at push-off.

In going into the step, the foot should extend backward forming an angle of
near 90 degrees. The takeoff foot must extend forward, making an angle greater
than 90 degrees. As the shin is extended, the ankle should become locked with
the foot dorsiflexed.

As in the LJ, gaining height while maintaining forward velocity is critical
in the jump phase. There must have been some lowering of the COM to obtain an
upward motion at takeoff. The takeoff foot should rip backward on the board,
then both legs are to be extended in front of the body. There should be a double
arm swing, blocking and a rearward thrust as is done in the long
jump.

GENERAL DRILLS

Standing hop-step-jumps. This will start the learning process
for the neuro-muscular system without having to worry about speed or
injury.

Use a four stride approach without much speed. This is a
continuation of the learning process from the standing hop-step-jumps.

To help obtain increased height all phases, do uphill bounding
drills.

APPROACH DRILLS

On the track, mark a start point. From that point sprint ahead and have a
friend count your number of strides and mark the point where your foot lands
on what would be your "take-off" foot plant (This should be about 14 strides
for the beginner, going to 22 as strength and ability improve.) The jumper
should be able to run this six times and have the foot land within a six inch
pattern.

Vary the start point so that you miss the "check point" (about six strides
out) and have to adjust during this last six strides. This adjustment has to
be made without slowing down while looking at the board. The jumper must make
the adjustment while maintaining maximum speed.

HOP DRILLS

Single leg hop up stairs.

Single leg hops over cones. These should be soft in case the
athlete lands on one.

Continuous one legged hops with a butt kick action. Retract the
heel as high as possible

Continuous one legged hops with concentration on bringing the
knee as high as possible. The femur should come up to where it is parallel
with the running surface.

Continuous one legged hops, combining the butt kick with the
knee high action.

STEP DRILLS

Using only the hop and step, set the takeoff point so that on
the step, the landing is in the pit. Extend the takeoff point to force a
longer step.

Set up a grid for a series of standing hop-steps. Each
succeeding hop-step is a little longer.

JUMP DRILLS

Stand with both feet together and take one step and jump into
the pit.

Using a six stride approach, just do the step and jump phases,
concentrating on the drive of the jump foot trying for maximum height during
the jump.

Same as above, concentrating on the arm action. Usually, the the
triple jump takeoff foot is opposite to the long jump takeoff foot, so there
is a difference in the arm action.